You are viewing this site in staging mode. Click in this bar to return to normal site.

Garlic Scallops

Although frozen scallops are available all year round, plump and juicy fresh ones are a real seasonal treat in March.

  • Preparation time: 5 mins
  • Cook time: 10 mins
  • Serves: 2

Nutrition per serving: 241 kcal, 39g protein, 14g carbs, 3g fat, 5g fibre

Contains fish

Ingredients

  • 1 red pepper, thinly sliced
  • 1 yellow pepper, thinly sliced
  • 160g mangetout
  • 4 spring onions, sliced
  • 3 tbsp hot stock
  • 160g baby spinach leaves
  • 1 clove garlic
  • 1 tsp chopped ginger
  • 300g scallops (if frozen, defrost prior to cooking)
  • 2 tsp reduced-salt soy sauce
  • 1 tbsp chopped fresh chives

Method

  1. Stir-fry the peppers, mangetout and spring onions in 2 tbsp of the stock over medium heat in a non-stick frying pan or wok, until just tender but still with a bit of crunch. Add the spinach and stir briskly until it’s wilted.
  2. Meanwhile, cook the garlic and ginger with the rest of the stock in a second large, non-stick wok or frying pan over a high heat for 1 min.
  3. Tip in the scallops and cook quickly, turning occasionally, until all the liquid has evaporated and the scallops are golden. (Unless they are very large, they only need 2-3 mins; any longer and they’ll become tough.)

Serve the scallops on a bed of the vegetables, drizzled with the soy sauce and garnished with the chives.